1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP:

3 Rounds

20 x Hollow Flutter Kicks

10 x Swings

8 x Up Downs

3) MetCon:

Hero WOD “Hansen”

5 Rounds For Time

30 x Russian KB Swings

30 x Burpees

30 x GHDSU

Pace: Aggressive: 30:00, Solid: 34:00, Limit: 38:00

*individual paces

Beginner: Partner and split reps as needed, 26/18, Up Downs, Sit-ups, 4 rounds

Intermediate: Partner and split reps as needed, 35/26, KB Sit-ups

Advanced/Sport: as is (KB Sit-ups if needed in place of GHD)